Fox Cities News

As the start of the school year approaches, a ThedaCare Family Medicine Physician is advising parents and caregivers to establish structured routines to help children adjust from summer break. Dr. Amy Mandeville, who practices at ThedaCare Physicians-Waupaca, emphasized the importance of predictability for young people.

“Kids do well when they know what to expect each day,” said Dr. Mandeville. “Routines may also reduce stress for parents.”

Dr. Mandeville recommends that families gradually shift wake-up times in the weeks leading up to the first day of school. She suggests moving bedtimes and wake-up times by 15 minutes each day until children are used to their regular school schedule.

“For example, if they’ve been sleeping until 9 a.m. and need to begin waking up at 7 a.m., have them wake up 15 minutes earlier each day until they’re acclimated to their normal school-day rise time,” she said. “Just as you do for wake-up times, begin having your child go to sleep 15 minutes earlier each night until they reach their normal school-year bedtime.”

Dr. Mandeville noted that mornings should allow enough time between waking up and leaving for school so that neither children nor parents feel rushed or stressed.

She also highlighted the value of setting clear expectations around personal hygiene routines such as showering and brushing teeth.

“Ensure they know when and how often they’re expected to shower or bathe and that brushing teeth is a must in the morning and before bed,” Dr. Mandeville said. “Having expectations in place can help reduce tension between kids and parents.”

Nutrition was another area addressed by Dr. Mandeville, who advised starting each day with a healthy breakfast high in protein and fiber but low in sugar.

“Good nutrition is crucial for starting the day,” she said. “Kids generally don’t learn as well on an empty stomach.”

Examples provided included oatmeal with peanut butter or nuts, eggs with whole grain toast, or smoothies made with Greek yogurt.

To ease morning routines further, Dr. Mandeville recommended preparing homework, bookbags, outfits, lunches or snacks the night before.

“Have them pick out the outfit they plan to wear the next day,” she advised. “If they help prep their lunch or snacks, have that ready the night before.”

Adequate sleep remains critical for all age groups during this transition period. According to guidelines from pediatric organizations cited by Dr. Mandeville: preschoolers (ages 3-5) should get 10-13 hours including naps; school-age children (6-12) need 9-12 hours; teenagers (13-17) require 8-10 hours nightly.

Work with children on pre-bedtime relaxation habits tailored by age group helps reinforce these patterns.

“Bath, brush, book and bed is a great routine for young children and will help set kids up to create their own routine as they grow,” she said. “Encourage older children to read at bedtime. This includes having them read aloud to you or having them reading on their own.”

Dr. Mandeville also cautioned against screen use near bedtime because light from devices can interfere with natural sleep cycles.

“Making the bedroom a device-free zone helps to create a relaxing environment,” she said. “A cool dark environment promotes sleep. Light from screens can suppress the body’s natural mechanisms for sleep. Avoid screens for at least one hour before bedtime.”

The transition back into academic life requires adjustments not only from students but also from families overall, according to Dr. Mandeville.